Women's Health

Bone Health Affected by Tummy Fat

Chalk up one more reason to maintain a healthy weight: It’s good for your bones.

A Harvard study of premenopausal women found that those who had more fat around their abdomen were more likely to have lower bone density, which can eventually lead to osteoporosis.

Obesity has already been tied to increased risk for heart disease and type 2 diabetes.

Up to 10 million Americans, most of them women, have osteoporosis, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. An additional 34 million have low bone mass, putting them at risk of developing osteoporosis.

Looking at risk factors

Risk factors for osteoporosis include a decline in estrogen levels; too little calcium and vitamin D; a sedentary lifestyle; smoking; and drinking too much alcohol.

Extra weight had been thought to somewhat protect against bone loss.

The average body mass index (BMI) of the 50 women recruited for the study was about 30. A BMI of 18.5 to 24.9 is considered normal, and a BMI of 25 to 29.9 is considered overweight. A BMI of 30 or more is considered obese.

All of the women underwent a special imaging technique called MRI spectroscopy that allowed the researchers to accurately measure fat deposits, including fat found in the bone marrow. Experts say too much fat in the bone marrow can weaken bone tissue.

Mid-section fat matters

Women who had more visceral fat—fat around their mid-section—were more likely to have a lower bone mineral density.

"Visceral fat is deep belly fat,” says Miriam Bredella, M.D., at Harvard Medical School. “It's been found to be bad for heart disease and diabetes.”

Visceral fat releases fatty acids into the liver and also has an effect on the heart and the pancreas, and possibly the bones, Dr. Bredella says. "But, we don't know exactly what it is in visceral fat that causes problems."

The researchers are currently studying fat distribution and bone mineral density in men to see if the patterns hold true for both sexes.

Always talk with your health care provider to find out more information.

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February 2011

Diet and Exercise for Strong Bones

You can help prevent osteoporosis by including enough calcium and vitamin D in your diet and exercising regularly. According to the National Osteoporosis Foundation, women and men younger than 50 need 1,000 mg of calcium and 400 to 800 IU of vitamin D daily. For men and women older than 50, the need rises to 1,200 mg of calcium and 800 to 1,000 IU of vitamin D daily.

Like muscles, bones are living tissue, and exercise makes them stronger. Two types of exercise can help build bones:

• Weight-bearing exercises. Low-impact exercises such as elliptical training, stair-step machines, walking, and low-impact aerobics are good choices. Swimming and bicycling are good ways to exercise your heart and lungs, but they don't strengthen your bones because they're not weight-bearing exercises.

• Resistance exercises. Free-weights, weight machines, and other fitness tools such as elastic bands or weights designed to be used in a pool are often used for strength training.

Also include balance and posture exercises. These don’t build bone, but they reduce the risk for falls and spinal fractures.

Always talk with your health care provider to find out more information.